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GW
DYNAMC STRETCHES 2 MIN JUMP ROPE UPPERBODY ALT. WIDE/ NARROW PUSH UPS LANDMINE PRESS KBELL SEE-SAW ROWS KBELL ALTERNATING CLEANS BANDED TRICEP PULLDOWNS LOWERBODY SQUAT JUMPS SINGLE LEG FORWARD/ LATERAL CONE HOPS AGILITY LADDER - SPRINTS UP DOWNS ON BUMPER PLATE WEIGHTED SKATERS CORE PLANK TO KNEE TOUCH ALTERNATING JACKNIVES MED BALL RUSSIAN TWIST @ TEMPO (3 SECONDS) MED BALL KNEE TUCKS MED BALL HOLLOW HOLD 40 SECONDS ON- 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS
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GW
STRETCH JUMPROPE 1 MIN - REST 30 SECONDS 2 SETS C1 BAG FLIPS / TIRE FLIPS 1 MIN ON - 30 SEC REST X 3 C2 SEATED ROPE CLIMBS 30 SECONDS 4 SETS C3 CONE DRILLS LATERAL HI KNEES TO LATERAL TRIPPLE JUMPS 40/20 X 3 SKATER JUMPS TOUCHING CONE 40/20 X 3 SQUAT THRUST TO FORWARD JUMP OVER CONES 40/20 X 3 C4 BATTLE ROPE DRILLS 2 HAND SWING ALTERNATING SWINGS SINGLE LEG -LEFT SINGLE LEG - RIGHT SIDE TO SIDE TOSS 30/30 C5 CORE WEIGHTED FLUTTER KICKS RUSSIAN 1/2 TWIST 90 DEGREE CRUNCH WEIGHTED TEMPO SCISSOR KICKS 40/20 X 2 GW
10 SWING KICKS 10 INCHWORMS 10 PUSH UPS S1 2 HAND LANDMINE SQUAT TO PRESS 4 X 8 ADD WEIGHT EACH SET S2 SUPINATED GRIP BENT OVER ROWS 4 X 8 ADD WEIGHT EACH SET S3 SINGLE DUMBBELL OVERHEAD SQUATS 4 X 6 EACH ARM S4 DEFECIT KBELL SUMO HI PULLS STAND ON BOXES TO CREATE DEPTH- SHOULD HAVE SPACE BETWEEN FEET TO LOWER KBELL TO MAX DEPTH 4 X 8 S5 CORE HOLLOW PRESSES USING EITHER 2 DUMBELLS OR 2 KBELLS ( 1 EACH HAND) 4 X 10 GW
DYNAMIC STRETCHES SHUTTLE RUNS 30/30 X 3 C1 HEAVY FARMERS CARRY 40/20 X 3 1 MIN REST - CHANGE WEIGHTS RACK CARRY 40/20 X 3 C2 10 WALL BALLS 2 MED BALL WEIGHTED RUNS (4 SQUARES) 10 MED BALL SLAMS 1 RUN MED BALL BROAD JUMPS ( 4 SQUARES) 10 MIN COUNTINUOUS ROUNDS C3 MOUNTAIN CLIMBERS 30 SECONDS BEAR CRAWLS 30 SECONDS PLYO JUMPS 30 SECONDS REST 30 SECONDS 5 ROUNDS C4 SLED DRAGS ( RELAY STYLE ) 2 MIN ON - 1 MIN REST 3 ROUNDS C5 CORE T-PLANK LEFT 30 SECONDS T PLANK RIGHT 30 SECONDS REST 30 SECONDS 4 SETS GW
10 SWING KICKS 10 ANCHORED SQUATS 10 WALL SCAP STRETCHES PVC MOBILIITY S1 PUSH PRESS 10-8-6-4-2 60-65-70-80-90% S2 ROTATING LANDMINES (SIDE TO SIDE=1 REP) 4 X 6 ADD WEIGHT EACH SET S3 GOBLET SQUATS W/ 3 SECOND PAUSE AT BOTTOM OF EACH SQUAT 4 X 8 S4 WEIGHTED LUNGES (USE 1 KBELL) 1 REP FORWARD EACH LEG 1 REP BACKWARD EACH LEG THAT EQUALS 1 SET DO 6 SETS TOTAL S5 CORE- USING MED BALL SIDE BENDS HOLLOW TOSSES WEIGHTED BICYCLE KICKS 40/20 X 2 EACH
UPPERBODY
3-2-1 PUSH UPS ISO CURLS REVERSE KBELL PRESSES OH TRICEP DUMBELL EXTENSIONS BAND "FACEPULLS" LOWERBODY GOBLET SQUATS BOX STRADDLE JUMPS (SINGLE LEG) SQUAT THRUST TO BROAD JUMP JUMP ROPE LATERAL SHUTTLE RUNS CORE MED BALL 360'S MED BALL MOUNTAIN CLIMBERS MED BALL BICYCLE KICKS MED BALL HOLLOW HOLDS MED BALL 90 DEGREE CRUNCH STRENGTH PROGRAM
GW 10 SWING KICKS 10 ANCHORED SQUATS 10 PUSH UPS 10 WALL SCAP STRETCH PVC MOBILITY S1-LB/UB/CORE BACK SQUATS 5 X 5 50-70% S2-UB/LB/CORE KBELL (KNEEL TO STAND PRESS) 4 X 6 EACH SIDE S3-UB/CORE DUMBELL RENEGADE ROWS S4-UB BARBELL INVERTED PULL UPS 4 X 10 CONDITIONING DAY
"THROWBACK THURSDAY" WORKOUT GW 10 ANCHORED SQUATS 10 SWING KICKS 10 STATIONARY DRAGON WALKS DYNAMIC STRETCHES C1 - AGILITY LADDER DRILLS LATERAL HI KNEES BACKWARD ICKY SHUFFLE 1 IN 1 OUT DOUBLE LEG SKIERS WALKING PLANKS 1 MIN ON - 30 SECOND REST EACH C2-POWER TIRE FLIPS TIRE STRIKES 30/30 X 4 C3-MC 10 DEADLIFTS 95/135 10 BAR FACING BURPEES 10 ALT DUMBELL SNATCHES 25/45 15 MIN CONTINUOUS ROUNDS BENCHMARK YOUR ROUND TOTAL C4-CORE WEIGHTED SIT UPS W/ 3 SECOND PAUSE EACH REP AT TOP OF SIT UP 5 X 10 CONDITIONING DAY
GW 10 SWING KICKS 10 ANCHORED SQUATS 10 WALL SCAP STRETCH DYNAMIC STRETCHES C1 BROAD JUMPS - 30 SECONDS MOUNTAIN CLIMBERS - 30 SECONDS PLANK - 30 SECONDS REST - 30 SECONDS 3 SETS C2 CIRCUIT 1 BATTLE ROPES WEIGHTED BOX STEP UPS G2OH W/ BUMPER PLATE UP DOWNS ON BUMPER PLATE W/ HANDS UP DOWNS ON BUMPER PLATE W/ FEET 40/20 X 3 1 MIN REST BETWEEN ROUNDS C3 CIRCUIT 2 WEIGHTED FLUTTER KICKS SQUAT JACKS WEIGHTED SCISSOR KICKS 3-2-1 PUSH UPS WEIGHTED JACKNIVES 40/20 X 3 STRENGTH PROGRAM
GW 10 SWING KICKS 10 PUSH UPS 10 STATIONARY DRAGON WALKS PVC MOBILITY S1-UB BARBELL BENT OVER ROW 5 X 8 ADD WEIGHT EACH SET S2-UB DUMBELL (SINGLE ARM) FRONT RAISE TO LATERAL RAISE 5 X 6 EACH ARM S3-LB BARBELL FRONT RACK STATIONARY ALTERNATING LUNGES 4 X 6 EACH LEG ADD WEIGHT EACH SET S4-LB BARBELL RDL'S 4 X 6 ADD WEIGHT EACH SET S5-CORE WEIGHTED HOLLOW HOLDS WEIGHTED RUSSIAN TWIST 40/20 X 3 GW
10 AIR SQUATS 10 SWING KICKS 10 DRAGON WALKS - STATIONARY STRETCH C1 SHUTTLE RUNS 30/30 X 3 BEAR CRAWLS 30/30 X 3 C2 50 DU'S 10 THRUSTERS 65/95 6 MIN CONTINUOUS ROUNDS KEEP SCORE 3 MIN REST C3 5 BURPEES 10 KBELL SWINGS 35 / 50 15 SIT UPS 6 MIN CONTINUOUS ROUNDS KEEP SCORE 3 MIN REST C4 TEAM WORKOUT 800M ROW - DIVIDED 30 MED BALL RELAY RUNS W/ 14LB BALL ( DOWN & BACK = 1) 15 MIN COUTINUOUS ROUNDS FOR BEST TEAM SCORE RED DAY CONDITIONING
GW STRETCH JUMP ROPE 2 MIN UPPER BODY PUSH UP TO T-PLANK RING ROWS SEATED BUMPER PRESS SPLIT STANCE KBELL ROW BANDED CURLS LOWER BODY LATERAL SWITCH STRADDLE HOPS WEIGHTED OH WALKING LUNGES PRISONER PLYO SQUATS AGLITY LADDER SINGLE LEG ASSISTED PISTOLS CORE SHOULDER TAPS V-UPS OVER CONE MARCHING PLANK TO SIDE TWIST TEMPO SIDE BENDS 3 COUNT UP DOWN PLANKS 40 SECONDS ON 20 SECOND REST 1 MIN REST BETWEEN ROUNDS RED DAY
CONDITIONING PROGRAM GW ROW 1 MIN X 2 STRETCH C1-POWER TIRE FLIPS 1 MIN ON - 30 SEC REST 3 ROUNDS C2-SPEED RUNNING IN PLACE - SIGNAL SPRINTS 40/20 X 4 C3-AGILITY / COORDINATION 1) ICKY SHUFFLE - MED BALL SLAM COMBO 2) DOUBLE JUMP - MED BALL SQUAT TOUCH 3) LATERAL HI KNEE- STATIC MED BALL 2 MIN ON - 1 MIN REST EACH MOVEMENT C4 - CORE CANDLE STICKS LATERAL WALL TOSS CATAPULTS 40 SECONDS EACH 3/4 ROUNDS BLACK DAY
STRENGTH PROGRAM GW 10 WALL SCAP STRETCH 10 AIR SQUATS 10 PUSH UPS PVC MOBILITY SNATCH EMPTY BAR WARM UPS S1-LB/UB/CORE SNATCHES 5 X 3 50-70% S2 -LB/CORE/UB DEADLIFTS 5 X 8 S3- LB/UB/CORE LANDMINE SQUAT AND PRESS 4 X 8 ADD WEIGHT EACH SET S4-UB/CORE LANDMINE 1/2 ROTATE TO SINGLE ARM PRESS 4 X 8 EACH ARM ADD WEIGHT EACH SET |
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October 2021
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